> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Advanced forward fold
> Intermediate · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 26 s |
## Technique
1. Stand with the feet together and the legs engaged, arms resting at the sides with palms facing inward.
2. Inhale and sweep the arms out to the sides and up to join the palms together.
3. Look up to the thumbs as the hands meet.
4. Exhale and hinge at the hips, sweep the arms down to rest on the floor next to the feet.
5. Inhale to lift the chest and head, extending the spine (keep the hands on the floor or lift to the fingertips).
6. Exhale lower the head and chest into Standing pike on the ground.
7. Inhale back up to standing, sweeping the arms up to meet again, palms together.
8. Exhale return the arms to the starting position.
## Muscles
Flexibility
- Chest
- Back
- Glutes
- Hamstrings
- Hip adductors
- Legs
- Pelvis
- Spine
## Equipment
## Appears in
## Regressions
Novice
Beginner
Novice
Novice
Novice
Novice
Beginner
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/advanced-forward-fold-w00o). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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